DAMAGE: Upper chest was still sore from power day. Glutes and ass feel like i been running backwards through a cornfield.

NOTES: But i just focus on slow reps with form. Dips were just horrible today triceps were not happy. Pretty Good session over all, not very heavy but i felt the burn in the chest and arms which is what we are working. Bicep pump was intense on the 21’s. Some tweaking maybe required on this day. Must of been a meeting of the roid crew today so many massive dudes working out at the same time today so much more than usual. Must be pumping up for NYE. Arms the size of my legs but legs the size of my arms.

Just got a few new toys to play with. I already have a trx but i bought a second military version as i picked it super cheap. Next year i have another $500 or so of gear to play with for conditioning sessions so that is going to be so awesome.

Pics of my shoulders after supporting almost 3x my body weight for calf raises. Every time i i get these pressure marks on my shoulders.

NOTES:
Felt great today. Focusing strictly on form and correcting anything before we start lifting the big stuff. Also working a bench mark we can start on. Feel like this routine is going to be great for the last bit of mass i need! We can easily go up in squats next week. Starting Conditioning this week too to keep my cardio up for martial arts. Last night we did a jkd / kali weapons class. Very interesting have never done one before but it was heaps of fun learning something new. We finished off with a general sparing drill.

Test week on the new routine. So far pretty good. We will see how it goes. Had 6 days off gym over the xmas period. But i didn’t really want to but it was a planned thing. Time to go back and hit this hard for a couple months. Might need some tweaking along the way to get best results. When i got some more to say i’ll get writing :).

It’s been a long time since i went for a SS run, let alone the weather we picked to run in. It was a few showers , but it turned into a absolute down pour for the last 2 or so kilometers, it was bliss . No over heating. No one in the way to dodge during the run. Soaking wet pants & shirt but not our determination to get to the end. The last time in-fact was with Louise who stated it was her first time back since that run which had to be at least 3 months ago. So i was a bit weary on how far i would run without my lungs burning and puking shards of my own pelvis out. I ran all the way which was surprising to me (except a tiny walk up a very steep hill but it wasn’t more than 50 meters). It wasn’t fast by any means. But it was steady and continuous. i am not a runner, i don’t want to break any 10km records. As long as i can run and not stop for a few km I’m happy. We chatted all the way during the run, RPE was in the low range too i didn’t feel out of breath at any time. Considering the total lack of cardio training the last 4-5 weeks. I’ll be back into it in the new year with the CT training.

Only 2 sessions this week. Having a week off for xmas and CNS recovery before i move into phase two with a 4 day split with power and hypertrophy split.
I will maintain cardio fitness over the week off but a full week rest from weights. I will update with check in over the next few days.